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The athletic performance of children has also been proven to increase as a result of strength training. According to Coach Randall Long, a weightlifting coach for over 20 years, lifting weights plays a vital role in the increase of sports performance. There are two ways to improve speed: increasing stride length and stride frequency. Weight training helps generate enough power to accomplish these two things. Also, as tendons and ligaments get stronger as a result of lifting weights, the body is able to generate more power output, resulting in more speed. Coach Long says, “Weightlifting is like adding more engine to a car, you get more horsepower, which will give you more speed.” Movements performed in Olympic style lifts are also very athletic and similar to many of the movements performed on a sports field, such as jumping in basketball or tackling in football. Doing these types of lifts increase a child’s ability to perform these same types of actions while playing, thereby improving that child’s sports performance (Long). Involving stretching exercises in the strength training program will add flexibility, which will help increase speed (Benjamin and Glow). As children participating in strength training programs become stronger, their balance is improved. This allows children to overcome stumbling while they are playing a sport (Long). Lifting weights also involves using many muscles simultaneously, consequently, the body’s coordination and movement is improved (Kubachka).

One of the most beneficial gains of weightlifting is the decreased risk of injury while participating in other sports. In 1993, the American College of Sports Medicine stated that “50 percent of preadolescent sports injuries could be prevented, in large part, by enrolling children in youth strength and conditioning programs” (Faigenbaum and Westcott, “Strength Training” 36). Because the body adapts to the stress of weight training, the muscles, tendons, ligaments, and bones of the body become stronger as a result of weightlifting. As the tendons and ligaments become stronger, they can better stabilize the joints, resulting in a reduced risk of joint injury. Weightlifting also causes the bones of the body to become denser (Long). One study of 40 prepubescent males found that over a period of 32 weeks, there was twice as much increase in the bone mineral density of boys that lifted weights 3 times a week than there was in boys who did not lift (Ganley and Sherman). An increase in the bone mineral density leads to a decrease of bone fractures (Specker). Children who participated in properly designed strength training programs are also able to recover from injuries twice as fast as those who did not (Stout).

Positive psychological changes can also be noted after children participate in weight training programs. Many children feel insecure about themselves; weight training gives them positive visual reinforcement, which increases their self-esteem and confidence (“Benefits”; Faigenbaum and Westcott, “Strength Training” 36). Many parents have noted the positive effects of weight training in their children such as being more willing to help out around the house and doing homework (Benjamin and Glow). Weight training also improves children’s ability to cope with stress. Studies done on young girls during times of high stress, found that girls who exercise have less mental and physical distress than those who do not (Ganley and Sherman). Endorphins, which have “pain-relieving and anti-depressant effects on humans”, are released by the body during weightlifting. An estimated 10-15 percent of children are depressed, and weight lifting can be a great tool in fighting the depression (“Benefits”; “Depression”).

Participating in strength training programs can also be great for overweight children. According to recent studies, from 1981 to 1991, the percent of overweight American children has risen 20 percent, meaning that one out of every four children is overweight. Overweight children are at a higher risk of hypertension, hyperlipidemia, diabetes, respiratory problems, and many other health problems (Ganley and Sherman). It is usually recommended that overweight children need to get more cardiovascular exercise to help fight obesity, but this may not be the best thing for them to do. Children would much rather perform short bouts of activity, followed by a period of recovery, than performing the recommended half hour of constant endurance exercise. This makes weightlifting very appealing to young and under active children. Weight training is also extremely attractive to obese children, because unlike activities involving running and jumping, where excess weight is unfavorable, weightlifting better suits larger children. Weightlifting builds up the self-esteem of overweight children because they can naturally lift more weight than their smaller friends. This increased self-worth is great for overweight children feeling insecure about their body size (Faigenbaum and Westcott, “Strength Training” 36). Not only does weightlifting build up the self-esteem of obese children, but it can also be used as a great tool for weight loss and management, by getting these children started on a healthy lifestyle (Benjamin and Glow).

There are many other health benefits gained as a result of participation in a properly designed weight training program. Risk factors for cardiovascular disease have been proven to show up in childhood. “Evidence links lipid and lipoprotein profiles in children and adolescence with the development of atherosclerotic lesions and high-normal blood pressure in young people. These conditions significantly increase the risk of essential hypertension in adulthood.” Research shows that physical activity can be of great help in cardiovascular protection in high risk individuals. Studies have found that individuals who exercise have “significant improvement in low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, and the total cholesterol.” Other studies have found significantly lower blood pressure in children that lift weights (Ganley and Sherman). Research has also shown that the endothelial function, “an indicator of susceptibility to arterial disease”, improves in obese children as result of weightlifting (Briley HE01). Diabetics may also benefit from the improved ability to absorb blood sugars as a result of weight training (“Benefits”).

There are a few major steps that must be taken to insure safety in a weight training program. The first is making sure that children are using proper technique (Faigenbaum and Westcott, Strength & Power 142). Most weight training injuries are resulted from improper technique while lifting; therefore children must be taught how to perform each lift before they begin the program. If proper technique is emphasized, injuries rarely occur. Supervision by an adult who fully understands the program and can properly teach it to the children is a very important component to keeping safety (“Youth Resistance Training”). Another key to keeping children safe while lifting is using a properly designed weight training program. Lifting too much can result in overuse injuries, so the frequency and duration of lifting must be controlled. There should be at least two, but never more than three workouts per week. It is usually recommended that 10-15 repetitions be used per set (Faigenbaum and Westcott, Strength & Power 140-146). Many programs believe that it is safer to use light weights for more than 15 repetitions. According to Coach Kim Goss, children may have trouble focusing if they have to do too many repetitions, so doing fewer repetitions is okay. When developing a strength training program, each individual’s needs must be considered. The program must be made to benefit the children, be as safe as possible, and entertaining for the children involved (Goss).

Strength training is a great way to improve prepubescent children’s strength, athletic performance, psychological well-being, and overall health. When children are involved in a well designed program that stresses technique and is supervised by an experienced adult, weight lifting is not only safe, but will lead to the reduction of injuries. The benefits of participating in a strength training program far outweigh any possible risks. By starting children on strength training programs at an early age, healthy habits will be made that may last their entire life (Benjamin and Glow).

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For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
1 Timothy 4:8